51 Science-Backed Ways to Get and Stay Healthy: Your Complete Wellness Guide

Why Your Health Matters More Than Ever

As a practicing physician assistant (PA), I see firsthand how lifestyle choices significantly impact health outcomes. More than a PA, I am human, and I know how hard it is to make the best choices for my health on a daily basis. In today’s fast-paced, time-demanding world, maintaining good health is NOT easy, and it isn’t just about avoiding illness—it’s about optimizing your life for peak performance, longevity, and happiness. This comprehensive guide brings together 51 evidence-based strategies that will transform your approach to health and wellness. Whether you’re just beginning your wellness journey or looking to refine your existing habits, you’ll find actionable insights and practical tips to enhance every aspect of your well-being.

Table of Contents

• Nutrition: Fuel Your Body Right (Items 1-14)
• Movement & Fitness: Energize Your Life (Items 15-24)
• Preventative Care: Invest in Your Future (Items 25-34)
• Lifestyle Optimization: Daily Habits for Better Health (Items 35-44)
• Mental & Spiritual Wellness: Nurture Your Inner Health (Items 45-51)

Nutrition: Fuel Your Body Right

1. Eat Whole Foods

Whole Foods is not just a grocery store chain. Whole foods are those that are unprocessed (ones that you almost never find in packaging of any kind). They are the foundation of optimal health. In a study led by Tufts University, researchers concluded that of the deaths due to heart disease, stroke, and type 2 diabetes over a 1-year period, 45% were from inadequate consumption of whole foods, and overconsumption of more processed foods.

Implementation Strategy:

• Fill 50% of your plate with colorful vegetables – the more colors, the better!
• Choose whole grains over refined options – think brown over white rice
• Include lean proteins at every meal
• Add healthy fats like avocados and nuts
• Incorporate legumes for fiber and protein – gotta love those beans!

Pro Tip: Start by replacing one processed food item each week with a whole food alternative.

2. Hydrate, Hydrate, Hydrate!

When your healthcare provider tells you to drink lots of water, they aren’t kidding. Just like the planet we live on, our bodies are made up mostly of water. Water is absolutely essential for life, and your body’s hydration needs are as unique as you are. The National Academy of Medicine recommends approximately 3.7 liters daily for men and 2.7 liters for women (that’s A LOT of water)! I usually tell my patients to aim for at least 2 liters per day, and definitely more when exercising.

Key Hydration Habits:

• Start each morning with 16 oz (500 ml) of water – this can also help with your morning bowel movement
• Keep a reusable water bottle visible, and refill it often
• Set hydration reminders on your phone
• Track your intake using a water app
• Include hydrating foods in your diet – think cruciferous veggies like iceberg lettuce, cucumbers, etc.

Warning Signs of Dehydration:

• Consistently dark urine and reduced urine output
• Headaches – though there are many other reasons for these
• Fatigue
• Dry mouth

3. Harness the Power of Probiotics

Your gut microbiome (all the natural bacteria that live in your intestines) influences everything from immunity to mental health. Studies show that a healthy gut microbiome can improve mood, boost immunity, and even help with weight management.

Best Natural Probiotic Sources:

• Greek yogurt (unsweetened) – my personal favorite
• Kefir
• Sauerkraut
• Kombucha – my second favorite
• Kimchi – my third favorite (especially my friend’s cucumber kimchi)
• Miso
• Tempeh

Tips for Maximum Benefits:

• Introduce probiotic foods gradually
• Pair with prebiotic foods – think foods high in fiber
• Consume daily for best results
• Store properly to maintain live cultures

4. Optimize Omega-3 Intake

Omega-3 fatty acids are crucial for brain health, heart function, and in reducing inflammation. Before I had LASIK eye surgery in 2014, I wore contact lenses, and suffered from dry eyes. My optometrist at the time said that some glands in my eyes were clogged and recommended high-dose fish oil. Sure enough, it worked like a charm, and I no longer suffered from dry eyes. I have continued taking high-dose fish oil since, as it has helped in inflammation throughout my body, especially with workout recovery time. The American Heart Association recommends eating fatty fish at least twice per week. If you don’t like fish, that’s totally fine, as omega-3’s are found in other foods and supplements!

Best Natural Sources:

• Wild-caught salmon
• Mackerel
• Sardines
• Flaxseeds
• Chia seeds
• Walnuts

Supplementation Guidelines:

• Consider fish oil if you don’t eat fish
• Aim for 1000-2000mg EPA/DHA daily
• Take with meals containing healthy fats
• Store properly to prevent oxidation – in a cool, dry place

5. Master Meal Timing

When you eat can be just as important as what you eat. Research on intermittent fasting shows benefits for metabolism, longevity, and cognitive function. However, intermittent fasting does not work for everyone, and there are numerous other studies that show so many other types of diets work. The main thing to remember here is that you find what works for you, not what works for anyone else. Give your body a few months to adjust to any diet changes, and be consistent during that time to see if it does work.

Optimal Eating Guidelines:

• 8- to 12-hour minimum overnight fast
• 16/8 method for intermediate fasters
• Regular meal times (whether it is 3, 4, or 6 meals per day)
• Early dinner (3 hours before bed)
• Breakfast within 1 hour of waking

6. Prioritize Protein Quality

Protein is essential for muscle maintenance, immune function, and satiety (feeling full). The National Academy of Medicine recommends anywhere between 0.8 – 1g per kg per day, and that is just to meet basic daily needs. Working out or pregnant, those needs go up. Just like everything else in life, though, too much protein can be dangerous, so aim to keep it less than 2g per kg per day. Don’t know how many kg you are – divide your weight in pounds by 2.2, and there you go!

Top Protein Sources:

• Grass-fed beef
• Wild-caught fish
• Free-range eggs (remove the yolk to reduce cholesterol)
• Legumes
• Quinoa
• Greek yogurt
• Hemp seeds

7. Embrace Plant Power

More and more research is showing that a plant-based diet leads to a better immune function, increased energy, improved mental health, and increased lifespan. In a meta-analysis (a study of studies) conducted by the Harvard T.H. Chan School of Public Health, researchers found that sticking to a plant-based diet reduced overall risk of developing type 2 diabetes. Plant-based foods, after all, provide essential vitamins and nutrients, fiber, and antioxidants.

Daily Plant Goals:

• 2-3 cups of leafy greens
• 1-2 cups of colorful vegetables
• 1-2 pieces of whole fruit
• Handful of nuts/seeds
• Legumes at 1-2 meals

8. Perfect Portion Control

Trust me, I love huge portions of food, especially when they are favorites like Mexican and Italian meals. And huge portions every now and then (once, maybe twice per week), can be okay. However, in general, it is best to consume smaller portions. Indeed, managing portion sizes is crucial for maintaining a healthy weight. While the jury is still out on this single intervention strategy, there is research to suggest that using smaller plates helps reduce consumption and promote weight loss.

Portion Control Strategies:

• Use smaller plates
• Measure portions once to learn sizes
• Fill half plate with vegetables
• Use your hand as a portion guide
• Wait 20 minutes before seconds

9. Master Mindful Eating

Mindful eating, for those of you who are not familiar with it, is the practice of fully paying attention to what you are eating. This means turning off the TV, your phone, and removing as many other distractions as possible. In place of those distractions, pay attention to what you see on your plate, how it feels in your mouth, what it tastes like, and savoring each moment. Mindful eating can improve digestion, reduce overeating, and enhance food satisfaction. Research from Harvard shows it can lead to better weight management and reduced binge eating.

Mindful Eating Practices:

• Eat without distractions (turn everything off)
• Chew thoroughly (30 times per bite)
• Put utensils down between bites
• Notice flavors and textures
• Stop at 80% full

10. Optimize Meal Prep

With my work schedule, meal prepping is everything. Meal preparation is a cornerstone of healthy eating. Studies show that people who prep meals eat more vegetables, have better dietary variety, and waste less food.

Meal Prep Essentials:

• Weekly planning session
• Bulk cooking basics
• Smart container investment
• Proper storage methods
• Strategic shopping lists

11. Supplement Wisely

According to data from the National Institutes of Health, more than 50% of Americans take supplements. While whole foods should be your primary source of nutrients, strategic supplementation can fill gaps. Consult your healthcare provider for personalized recommendations.

Common Beneficial Supplements:

• Vitamin D3
• Multivitamins
• B12 (especially for vegetarians, and essential for vegans)
• Magnesium
• Zinc
• Probiotics

12. Master Healthy Snacking

I have a tendency to snack A LOT at work, as I classify myself as something of a stress eater. And, while I love my guilty pleasure snacks like Cheetos, I do what I can to avoid those and, instead, choose healthier snacks like veggies and nuts. According to research, Smart snacking can maintain stable blood sugar levels and prevent overeating. Choose nutrient-dense options that combine protein, fiber, and healthy fats.

Healthy Snack Ideas:

• Apple with almond butter
• Greek yogurt with berries
• Hummus with vegetables
• Trail mix with nuts and dried fruit
• Hard-boiled eggs

13. Perfect Your Coffee Game

Part of my morning ritual includes a nicely brewed cup of coffee, sipped while enjoying the morning breeze and catching up on emails. Believe it or not, evidence shows that coffee offers numerous health benefits including improved brain function and reduced risk of several diseases, including Alzhemier’s. An 8-ounce cup of coffee has anywhere between 100 and 200 mg of caffeine (depending on multiple factors), so aim for no more than 2 of those per day. And, while not coffee, almost all energy drinks have caffeine, so be sure to read the label and be safe!

Coffee Optimization:

• Limit to 400mg caffeine daily
• Drink before 2pm
• Choose organic when possible
• Avoid sugary additions (check the labels of your creamers!)
• Stay hydrated

14. Become a Food Storage Pro

The USDA estimates that Americans waste 30-40% of their food every year! Proper food storage maximizes nutrition and minimizes waste. This can also positively impact your wallet, as reducing food waste leads to fewer trips to the grocery store!

Storage Best Practices:

• Use airtight containers
• Understand expiration dates
• Organize FIFO (First In, First Out)
• Proper temperature control
• Regular fridge cleanup

Movement & Fitness: Energize Your Life

15. Create Your Home Fitness Sanctuary

Though purchasing home gym equipment can be expensive, it doesn’t have to be. And you don’t need a lot of space to store it all! Research shows that convenience is a key factor in exercise adherence, and a well-equipped home gym removes barriers to regular exercise.

Essential Home Workout Equipment:

• Resistance bands
• Adjustable dumbbells
• Yoga mat
• Foam roller
• Jump rope

16. Master Bodyweight Training

Even less expensive than home gym equipment is the equipment you were born with – your body! Bodyweight exercises offer incredible benefits with minimal to NO equipment. Studies show they can be as effective as gym workouts for building strength and endurance.

Key Exercises:

• Push-ups
• Squats
• Lunges
• Planks
• Burpees

17. Optimize Cardiovascular Training

Regular cardio improves heart health, reduces disease risk, and boosts mood. The American Heart Association recommends 150 minutes of moderate activity weekly. Examples of moderate activity include: brisk walking, water aerobics, dancing, biking at a slower speed.

Cardio Options:

• Walking
• Running
• Cycling
• Swimming
• HIIT workouts

18. Perfect Your Yoga Practice

I incorporate yoga into my workout routine at least 3 times per week, and it makes a huge difference. One of the things I love about yoga is that you can do it just about anywhere. I also appreciate that it can be as gentle (think mostly stretching) or as intense as you want it to be. Yoga combines physical benefits with mental wellness. Research shows regular practice improves flexibility, strength, and stress management.

Types to Consider:

• Hatha for beginners
• Vinyasa for flow
• Yin for flexibility
• Power for strength
• Restorative for recovery

19. Master Mobility Work

As we age, our ability to move our bodies decreases. I tell patients that we’re like cars that way: the more wear and tear we get, the less we can do. And maintenance is key! Those of us in mid-life are starting to feel it, while those in the golden years are looking at us and saying, “just wait.” Mobility training improves range of motion, reduces injury risk, and enhances performance. Daily mobility work is essential for long-term health, and you’re never too old to (and certainly not too young) to start!

Focus Areas:

• Hip mobility
• Shoulder flexibility
• Ankle stability
• Spine mobility
• Wrist health

20. Rule Your Recovery

According to research, recovery is just as important as active exercise for fitness progress. Proper recovery reduces injury risk and improves performance. A good rule of thumb is to listen to your body – if you feel like you need a rest day (and not just because you are feeling lazy), give yourself that break and come back the next day, ready to go.

Recovery Techniques:

• Sleep optimization
• Foam rolling
• Stretching
• Active recovery
• Proper nutrition & hydration

21. Establish Exercise Consistency

Consistency trumps intensity for long-term results. Research shows that regular, moderate exercise outperforms sporadic intense workouts. In other words, be more than just a weekend warrior. Find ways of bringing that warrior out throughout the week, and make sure you also have recovery days!

Consistency Strategies:

• Schedule workouts like appointments
• Start small (10-15 minutes)
• Track progress
• Find accountability partners
• Reward consistency (an extra dessert, glass of wine, etc.)

22. Embrace Progressive Overload

Progressive overload is a form of training that involves increasing the intensity or difficulty of workouts over time – check out this article about it. Progressive overload is key for continuous improvement. Gradually increasing demands on your body prevents plateaus. To do this effectively, make sure you have something to document your progress, whether it be a notebook or an app. You can treat it like a challenge and/or a game. Push yourself, but not so hard that you injure yourself. Remember, this is about the long game!

Implementation Methods:

• Increase weight gradually
• Add repetitions
• Decrease rest time
• Improve form
• Increase complexity

23. Move Throughout the Day

In my work, I go from sitting to standing so many times per day, I cannot count. And I walk from room to room, and from room to workstation a lot as well. All of this activity is known as non-exercise activity thermogenesis (NEAT), and it significantly impacts overall health. Small movement additions can add up to major benefits.

Daily Movement Ideas:

• Walking meetings
• Standing desk
• Taking stairs
• Parking farther away
• Regular stretching breaks

24. Perfect Your Warm-up Routine

A good warm-up routine is like that cup of coffee or tea in the morning (if you’re a coffee or tea drinker) – it just gets you ready for what’s next. Proper warm-ups reduce injury risk and improve performance. Research shows dynamic warm-ups are most effective.

Warm-up Components:

• Light cardio
• Dynamic stretching
• Foam rolling
• Sport-specific drills
• Mental preparation

Preventative Care: Invest in Your Future

25. Master Health Monitoring

It is recommended that you follow up with your healthcare provider at least once per year so that we can monitor (at a minimum) your blood pressure, cholesterol and fat levels, as well as watch for diabetes. Regular health monitoring helps catch issues early. And regularly monitoring your overall health at home helps us help you even better. How you do this is by establishing baseline measurements and tracking changes over time. Whether you do this on paper, use a smart wearable device, and/or apps on your computer or smartphone doesn’t matter, simply doing it makes a big impact.

Key Metrics:

• Blood pressure
• Resting heart rate
• Body composition
• Blood sugar
• Sleep quality

26. Optimize Dental Health

I know it might be strange to hear, but I LOVE going to the dentist. That just-polished feeling and bright smile are hard to beat! Believe it or not, oral health impacts overall wellness. Poor dental health has been linked to heart disease and other systemic issues. Proper dental health begins at home, but going to the dentist is also extremely important. Yes, you need to go! And don’t wait until you have a dental problem, as this is when the cost of your visit can go up. It is true what they say: an ounce of prevention is worth a pound of cure.

Daily Dental Care:

• Brush twice daily
• Floss daily
• Use antimicrobial mouthwash
• Clean your tongue
• Regular dental check-ups (the ADA recommends every 6 months)

27. Perfect Your Skin Care

Having clean, healthy skin is more than just about looks. In fact, your skin is your body’s largest organ and first line of defense. Skin health often reflects internal health and protects against environmental damage. A consistent routine is essential.

Basic Skincare Routine:

• Gentle cleanser
• Daily sunscreen
• Moisturizer
• Regular exfoliation
• Adequate hydration

28. Take Control of Stress

Stress affects all of us, some of us more than others. Some stressors are good: graduations, weddings, marriages, etc. The kind of stress I am talking about here is the negative kind. Research from Yale’s Department of Psychology shows that chronic stress impacts all aspects of health, and developing stress management techniques is crucial for prevention. Thankfully, there are tons of resources on the internet, through your healthcare provider, and apps on your smartphone.

Stress Reduction Techniques:

• Deep breathing
• Meditation
• Regular exercise
• Time in nature
• Social connection

29. Master Your Bedtime Habits

Quality sleep is fundamental to health. Studies show that poor sleep increases risk for numerous health conditions, including heart attack, stroke, and cancer! There are TONS of resources out there, from books to apps, that can help you level up your sleep game. Below are some basic sleep hygiene principles.

Sleep Optimization:

• Consistent schedule
• Dark, cool room
• Electronic curfew
• Relaxing routine
• Comfortable bedding

30. Power Your Posture

Good posture prevents pain and improves function. According to research published in the Journal of Physical Therapy Science, university students who engaged in a posture training program experienced less neck and back pain, with higher Regular posture checks and corrections prevent problems.

Posture Essentials:

• Ergonomic workspace
• Regular movement breaks
• Core strengthening
• Posture awareness
• Proper sleeping position

31. Stay Ahead with Health Checks

I’ve said it before, and I’ll say it over and over again: yearly check-ups with your primary care provider are essential to maintain overall health. Preventative screenings catch issues early, most importantly cancers. When caught earlier, many diseases and cancers are more easily treatable.

Common Screenings:

• Annual physical
• Blood work
• Cancer screenings
• Vision checks
• Dental exams

32. Fortify Your Immunity

A strong immune system not only fights illness, it prevents illness. Lifestyle factors significantly impact immune function. In a Cochrane review (a review of lots of studies), exercise was found to reduce the severity of symptoms from upper respiratory infections (think the common cold, influenza, and COVID-19).

Immune Boosters:

• Regular sleep
• Nutrient-rich diet
• Stress management
• Regular exercise
• Proper hygiene

33. Elevate Your Environment

According to the American Lung Association, indoor air can be from 2-5, or even 100 times more polluted than outdoor air! Your indoor environment impacts your health more than you might think. Create spaces that support wellness.

Environmental Optimization:

• Air purification
• Water filtration
• Natural cleaning products
• Indoor plants
• Proper lighting

34. Become Your Health Expert

This is one of those areas that I have been passionate about my entire career in healthcare: health literacy. Peronal ealth literacy, according to the National Institutes of Health is the ability to access, understand, and use health information to make informed decisions about one’s health. Making sure that people are able to understand health basics empowers better decisions. Stay informed through reliable sources.

Education Sources:

• Medical journals
• Health podcasts
• Wellness books
• Trusted websites
• Healthcare providers

Lifestyle Optimization: Daily Habits for Better Health

35. Design Your Wellness Rituals

A well-designed daily routine acts as your personal roadmap to better health, making transforming overwhelming goals into manageable, smaller actions. Building consistent habits compounds over time, creating changes that stick.

Routine Elements:

• Morning ritual
• Work breaks
• Evening wind-down
• Weekend reset
• Regular check-ins

36. Take Control of Time

Time management goes beyond productivity. When you take control of your schedule, you naturally reduce stress, create space for exercise, and make time for nourishing meals instead of rushed choices. Think of time management as a foundation for sustainable wellness, and turn healthy habits from wishful thinking to reality. In a meta-analysis of time management studies, researchers concluded that a person’s ability to manage their time more effectively led to increased well-being.

Time Management Strategies:

• Priority setting
• Time blocking
• Regular planning
• Delegation
• Boundary setting

37. Cultivate Social Connections

I would not be where I am if it weren’t for my family and friends. Having strong social bonds may be as important for your health as diet and exercise. An 80-year study at Harvard showed that people with strong, positive social connections live longer, healthier, and happier. So, strong social connections do improve health outcomes. Prioritize those meaningful relationships in your life, and seek to create more!

Social Health:

• Regular family time
• Friend connections
• Community involvement
• Support groups
• Professional networking

38. Optimize Work-Life Balance

Setting clear boundaries between work and personal life is essential for your mental and physical health. Studies have shown that blending these two worlds leads to increased stress, poor sleep quality, and burnout. Establishing firm limits gives your body and mind the space to truly recharge, leading to better focus at work and more meaningful time with family and friends.

Balance Strategies:

• Clear work hours
• Regular breaks
• Vacation time
• Hobby development
• Family priorities

39. Craft Your Sustainable Life

Small sustainable choices – like choosing toxin-free cleaning products, reducing plastic waste, or eating locally-sourced foods – creates a ripple effect that benefits both us and the planet. By making mindful environmental decisions, you’re not just protecting the planet, you’re investing in your own health, and the well-being of future generations.

Sustainable Practices:

• Reduce waste
• Choose organic
• Support local
• Conserve energy
• Minimize plastics

40. Design Your Digital Habits

No, the irony of this is not lost on me, as you are obviously accessing this from a digital device. More and more studies, though, are demonstrating a connection between how much we use our smartphones and the rates of anxiety, depression, and sleep disorders. Managing our technology use supports our mental and physical health, so be sure to create healthy digital boundaries.

Digital Wellness:

• Screen time limits
• Social media boundaries
• Digital detox periods
• Online-offline balance
• Healthy content consumption

41. Master Financial Wellness

According to the 2022 American Psychological Association’s Stress in America Survey, the majority of Americans experience stress about money that leads to physical symptoms like headache, fatigue, and elevated blood pressure. Creating healthy financial habits not only protects your wallet, it also actively reduces cortisol levels and promotes better sleep, improved digestion, and reduced anxiety

Financial Health:

• Budgeting
• Emergency savings
• Insurance coverage
• Retirement planning
• Regular financial review

42. Design Your Wellness Space

No, this is not my home, but I LOVE the layout and organization of it! Anyone who knows me knows that I love a clean and organized home. I learned early on that your home’s layout and organization directly impact your daily habits and well-being. Seriously, if my home is messy or dirty, I have a hard time functioning. In fact, multiple studies have directly linked cluttered homes with negative mental and physical health effects. Creating dedicated areas for rest, movement, and mindfulness transforms your home into a powerful ally for your health journey, naturally guiding you toward better choices.

Home Wellness:

• Declutter regularly
• Natural materials
• Good ventilation
• Proper lighting
• Comfortable temperatures

43. Power Your Health Goals

Research from the American Psychological Association shows that people who use the SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goal-setting method are 76% more likely to achieve their health objectives than those that do not. Setting clear, structured goals – whether it’s walking 30 minutes daily or meal prepping every Sunday – creates a mental roadmap that triggers action, with studies showing that written health goals are 42% more likely to be achieved than unwritten ones.

Goal Setting Process:

• Specific targets
• Measurable outcomes
• Achievable steps
• Relevant focus
• Time-bound deadlines

44. Build Better Habits

While many have said it takes 21 days to build a habit, the only published study to look at this showed that it takes 66 days. The same UK study, stressed the importance of understanding the loop of cue, routine, and reward. When changing a health behavior, start small, stay consistent, and link those health behaviors to existing routines.

Habit Development:

• Trigger identification
• Small steps
• Consistent practice
• Progress tracking
• Reward system

Mental & Spiritual Wellness: Nurture Your Inner Health

45. Build a Mindfulness Practice

According to the American Psychological Association, mindfulness is “awareness of one’s internal states and surroundings.” Research from Harvard Medical School shows that just 8 weeks of mindfulness practice can change brain structure, increasing memory, learning, emotional regulation, and reducing anxiety. Even daily sessions as short as 10 minutes have been shown to reduce cortisol levels by up to 30% in studies done by the University of Wisconsin.

Mindfulness Practices:

• Daily meditation
• Mindful walking
• Conscious breathing
• Body scanning
• Present moment awareness

46. Master Emotional Intelligence

Emotional intelligence (EQ), simply put, is the ability to both understand and manage your emotions while, at the same time, recognizing the effect your emotional have on others. Developing your EQ can strengthen your resilience to stress and improve relationships. Researchers at the Yale Center for Emotional Intelligence have found that those with higher EQ scores have reduced anxiety, better cardiovascular health, and improved immune system function.

Emotional Skills:

• Self-awareness
• Emotion recognition
• Healthy expression
• Empathy development
• Response management

47. Build Your Stress Resilience

Do you ever feel like the man in the photo? If not, tell me your secrets. Stress is a natural part of life, and there are both positive ones and negative ones. Stress resilience is about one’s ability to both cope and adapt in the face of challenges, or more negative stressors. In a study conducted at the University of Michigan, researchers asked undergraduate students to deliver a speech that would be recorded and then shown to peers for evaluation (the speeches were never evaluated). Using multiple physical and psychological measurements, they found that participants determined to be resilient were able to recover from the stress more quickly. In other words, building resilience helps manage life’s challenges, so work to develop effective coping strategies.

Resilience Building:

• Positive mindset
• Problem-solving skills
• Support network
• Self-care practices
• Learning from challenges

48. Power Your Brain Fitness

Not only is it important to exercise your body, you must also regularly exercise your brain. Average life expectance in the US is around 77 years, and we start to see the brain’s ability to function at its best starting around age 60. In a multi-study review published in Clinical Interventions in Aging, researchers found multiple interventions to slow this process down. Besides having a good exercise routine and strong social connections, people who engage in challenging activities like crossword puzzles, learning a new language, and other creative pursuits, reduce their risk of cognitive decline.

Mental Exercise:

• Learning new skills
• Problem solving
• Creative activities
• Reading
• Brain games

49. Nurture Your Spirit

Spirituality is not simply following a religious practice, it is about seeking a connection with something greater than oneself. In a study looking at incorporating spirituality into clinical practice, researchers from Harvard’s T.H. Chan School of Public Health found that people who maintain regular spiritual practices report lower rates of anxiety and depression, along with improved physical health. So whatever you believe, keep on believing!

Spiritual Development:

• Personal reflection
• Nature connection
• Meaningful ritual
• Community involvement
• Purpose exploration

50. Build Better Boundaries

I don’t think I fully understood what boundaries were until my 30’s. Let me tell you, though, that once I started implementing them, my relationships with everyone improved, including with myself. Setting and maintaining healthy boundaries is essential for mental well-being. Research shows that clear boundaries reduce stress and improve relationships.

Boundary Setting Practices:

• Identify personal limits
• Communicate clearly
• Practice saying “no”
• Respect others’ boundaries
• Regular boundary review
• Self-advocacy
• Time management boundaries

Implementation Strategy:

• Start with small boundaries
• Document boundary violations
• Seek support when needed
• Celebrate boundary wins
• Adjust as needed

51. Connect With Nature Therapy

While we may have innately understood the importance of spending time outside for our overall well-being, we finally have research to prove its positive benefit. In a study led by the University of Exeter, researchers found that people who spend at least 2 hours per week in nature have higher levels of good physical and mental health. In a similar study conducted in Japan, people who spent just 15 minutes amongst trees (a practice called shinrin-yoki, or forest bathing), saw reductions in stress hormones and blood pressure. So, do what you can to get outside and let nature restore you!

Nature Connection Practices:

• Weekly forest walks
• Outdoor meditation
• Garden cultivation
• Wildlife observation
• Barefoot grounding
• Nature photography
• Outdoor exercise

Implementation Tips:

• Start with 20-minute sessions
• Leave devices behind
• Engage all senses
• Practice mindful observation
• Keep a nature journal

Your Journey to Optimal Health Starts Now

Remember, transforming your health is a journey, not a destination. Start by choosing 2-3 strategies that resonate most with you and gradually incorporate more as these become habits. Every small step counts toward your overall wellness.

Don’t forget to consult with your healthcare provider before making significant changes to your diet or exercise routine, especially if you have underlying health conditions.

This guide is regularly updated with the latest health research and recommendations. Last updated: November 26, 2024